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Low Carb Cauliflower Mash

This Low Carb Cauliflower Mash is the perfect Keto alternative to mashed potatoes! Rich and creamy with the perfect starchy texture and only 5 grams of net carbs per serving.
Course Side Dish
Cuisine Healthy, Keto, low carb, Side Dish
Keyword Keto Mashed Potatoes, Low Carb Cauliflower Mash, Mashed Cauliflower
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4 servings
Calories 135kcal
Author Chrissie


  • 1 medium head of cauliflower (approximately 600 grams or 6 inches in diameter)
  • 2 cloves garlic
  • 4 tablespoons sour cream
  • 1/2 cup parmesan cheese (freshly grated)
  • 1/2 teaspoon salt
  • 1 pinch black pepper (to taste)
  • 1 tablespoon butter


  • Add a steamer insert or steamer basket to a large pot and fill the pot with water just under the seamer. Place it over high heat on the stove.
  • Wash and prepare the cauliflower by breaking the florets into medium-sized pieces. Try to make sure all the pieces are a similar size so they steam evenly.
  • Add the cauliflower to the steamer, along with the garlic. Add the lid and let the cauliflower steam until soft (about 7-10 minutes).
  • Remove the cauliflower and the garlic cloves from the pot and add them to your food processor while hot.
  • Add the sour cream, Parmesan, salt and pepper (to taste) and process on low speed just until the mixture becomes creamy. You may have to scrape down the inside of the bowl of the food processor to ensure everything is incorporated evenly and there are no chunks of cauliflower left.
  • Add the cauliflower mash to a bowl and garnish with the butter (let it melt over the hot cauliflower mash) along with some sea salt and pepper (if desired).
  • Serve alongside all your favourite dishes in place of mashed potatoes.



The only kitchen tools you'll need for this Low Carb Cauliflower Mash recipe are a good pot and steamer, and a food processor. I've used this KitchenAid food processor (affiliate link) for years and it's been an excellent addition to my kitchen. I've also used this Cuisinart food processor (affiliate link) in the past and it's great too!

Can I make cauliflower mash in the blender?

I recommend making cauliflower mash in the food processor and not in the blender, as blenders can cause the cauliflower mixture to become too fluid and liquidy. The food processor does a great job of creating a smooth mixture without the cauliflower mash losing its thickness and creamy texture. 

Can I make this cauliflower mash ahead of time?

Yes! This cauliflower mash can be made up to 1-2 days in advance and stored in the fridge in an airtight container. Simply reheat in the microwave, or bake in a baking dish in the oven until hot. Freezing is not recommended as the mixture can become too fluid when thawed.


Serving: 0.75cup | Calories: 135kcal | Carbohydrates: 8g | Protein: 8g | Fat: 9g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 22mg | Sodium: 569mg | Potassium: 465mg | Fiber: 3g | Sugar: 3g | Vitamin A: 260IU | Vitamin C: 70mg | Calcium: 197mg | Iron: 1mg